7 Benefits of Bulgarian Split Squats You Need to Know

Bulgarian Split Squats

When it comes to building strength and balance, few exercises can match the power of Bulgarian split squats. Despite its name, this exercise has nothing to do with Bulgaria or splits but requires a level of flexibility and coordination that might remind you of a yoga class. However, don’t let the graceful appearance of this exercise fool you – Bulgarian split squats are a real powerhouse in building lower body strength and improving balance.

If you’ve never tried Bulgarian split squats before, you’re missing one of the most versatile exercises out there. Let’s dive into why Bulgarian split squats should be a staple in your workout routine, and the many benefits this exercise offers.

Build Strength

The Bulgarian split squat is a lower body exercise that works several muscles at once. They primarily build strength in your glutes and quads of the standing leg, but they secondarily work your hamstrings, calves, adductors, core muscles, and spinal erectors.

To change the emphasis of the Bulgarian split squat, change different foot positions to emphasize different muscles. If your front foot is closer to the elevated surface, you will target your quads more. If your front foot is further from the elevated surface, you will target your glutes and hamstrings more.

Improve Your Balance

Bulgarian split squats are a highly effective exercise that will help you round out your lower-body workout. This compound exercise targets not just your legs and glutes, but also your core muscles. When performing Bulgarian split squats, the unilateral stance forces your body to maintain balance and stability, which activates the muscles in your core. As a result, this exercise strengthens your lower body and core, while also improving your balance and coordination.

While Bulgarian split squats may seem challenging at first, they are a great way to add variety to your lower body workout routine. You can reap the rewards of this workout and see a significant increase in your strength, stability, and general fitness if you use good form and technique.

Safer for Your Back

Bulgarian split squats are an ideal exercise choice to build lower body strength while minimizing the impact on your lower back and joints. Unlike traditional squats, which require you to bear the full weight of the barbell on your shoulders and back, Bulgarian split squats place most of the load on your front leg. The way they distribute your weight reduces the amount of stress on your spine and minimizes your risk of injury or discomfort.

One of the key benefits of Bulgarian split squats is they allow you to focus on strengthening each leg individually. By doing so, you can address any imbalances or weaknesses that you may have in your lower body. This helps improve stability and reduce your risk of falls or other injuries. Additionally, since Bulgarian split squats require more balance and coordination than traditional squats, they can help improve your athletic performance and fitness level.

Correct Muscle Imbalances

Bulgarian split squats are a valuable addition to a leg workout routine due to their unilateral nature. Unlike traditional squats or lunges, Bulgarian split squats isolate each leg, allowing you to focus on strengthening individual muscle groups. This isolation is particularly beneficial for identifying and correcting muscle imbalances. By pinpointing weaker areas or imbalances in your legs, you can tailor your workout to address these issues and achieve greater muscle symmetry.

Along with improving muscle imbalances, Bulgarian split squats also help prevent injury. By strengthening individual muscle groups, you can reduce the likelihood of compensatory movements and overuse injuries. Plus, the controlled nature of the Bulgarian split squat maximizes the range of motion, which can improve hip mobility and reduce strain on the lower back. Including Bulgarian split squats in your leg workout routine can provide a challenging and effective way to target individual muscle groups and promote leg strength and stability.

Improve Your Mobility

Hip mobility is a crucial aspect of fitness and physical health. It affects everything from your daily activities to your athletic performance. Bulgarian split squats are an excellent exercise for improving hip mobility, as they target multiple muscle groups simultaneously. The movement requires significant core stability and proprioception, which means your muscles need to work together in a coordinated manner to maintain balance and control.

Along with boosting hip mobility, Bulgarian split squats also strengthen your glutes, hamstrings, and quadriceps, which means greater lower body strength. These muscles are essential for proper posture and movement mechanics, which lowers the risk of injury and improves athletic performance. If you’re a beginner, you can modify by using lighter weights or holding onto a stable surface for support. Bulgarian split squats are a versatile exercise that can benefit individuals of all fitness levels looking to improve their hip mobility and lower body strength.

Constant Tension

One of the unique benefits of Bulgarian split squats is the constant tension effect they have on the front leg. This means the muscle is under tension for the entire duration of the exercise, which can lead to greater muscle growth and fatigue.

Better Posture

Bulgarian split squats are a highly effective exercise that can help improve the strength and stability of the muscles in the lower body. Specifically, it targets the gluteus medius and vastus medialis oblique (VMO) muscles, which are essential for maintaining proper posture and preventing injuries in the lower extremities. The gluteus medius muscle is responsible for stabilizing the hips during movements like running and jumping, while the VMO muscle helps keep the knee joint stable and aligned.


Bulgarian split squats are a powerhouse exercise that can help you achieve your fitness goals. Whether you want to improve your balance, build muscle, or enhance your mobility, this exercise has got you covered. With its versatile nature and numerous benefits, there’s no reason why you shouldn’t incorporate Bulgarian split squats into your workout routine. So, take the plunge and give this exercise a try – you’ll be amazed at the results you can achieve!


  • Mackey ER, Riemann BL. Biomechanical Differences Between the Bulgarian Split-Squat and Back Squat. Int J Exerc Sci. 2021 Apr 1;14(1):533-543. PMID: 34055144; PMCID: PMC8136570.
  • “Bulgarian Split Squat: 13 Benefits, Form Tips, Variations, Weights.” 21 Nov. 2019, healthline.com/health/fitness-exercise/bulgarian-split-squat.
  • Bulgarian Split Squat (2023). Available at: https://www.acefitness.org/resources/everyone/exercise-library/366/bulgarian-split-squat/ (Accessed: 5 May 2023).

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